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The best exercises for weight loss and sides

We offer an article that examines the weight loss exercises.You will learn how physical exercises contribute to the process of losing weight and the best of diet or hunger.Read how to get the exercises and the personal features you need to take into account.And also familiarize yourself with some basic and effective exercises that can easily perform at home on your own.

Physical activity

How exercises contribute to weight loss

Exercise plays an important role in combating overweight and obesity for the following reasons:

  • Physical activity contributes to active energy burning, which is formed by fat deposits.And this leads to the mobilization of fat and to reduce its amount of body.
  • When a person sits on a low content diet, the body, in order to maintain energy reserves, includes a protective normal reaction that prevents weight loss, especially if the diet is too exhaustive and a person sits for a long time.With physical activity, this is not the case and the weight is lost much faster and more effectively.
  • Physical activity stimulates the sympathetic parts of the nervous system and increases the rate of metabolism.In this case, the amount of energy consumed by the body is consumed and this leads to weight loss.
  • It also deserves to mark itNormal loads improve physical and psycho -emotional mood, to make a person active and intense and life is much more interesting and brighter.

How to choose the best exercises for yourself

To select the exercises suitable for themselves, experts recommend taking into account the following features:

  • If you want a thin waist you need to deny the slopes with extra load.This exercise contributes to the intensive development of the oblique and side muscles of the type, so the waist will increase in size over time.Such exercises are rather suitable for children who want to increase their body proportions than for girls.
Nutrition
  • Council courses are considered effectiveIn the struggle with excessive abdominal fat, but there is a risk that you may not forget: the stable classes with a wreath cause omission of the pelvic organs.
  • If you decide to run the sides with additional weighting, you cannot make sudden moves in the exercise process.
  • Circles with excessive kilograms in the stomach and sides will help the heart load.Such exercises enhance metabolism and this contributes to the intensive burning of fat reserves.It is also worth giving preference to space loads.
  • It is also recommended to combine physical exercises with additional loads.
  • In the process, it is necessary to check the load on the oblique muscles of the type, it should not be excessive.

The best exercises

There are various sets of exercises that allow you to make the middle slim and beautiful.

Twist

The most famous can rightly be called the type twist.

  • To perform it, you must lie down on a flat surface or spoil and bend your feet on your knees (the legs must be on the floor).
  • Bring your hands behind your head, take a deep breath, tear the body from the floor and pull it to your feet.
  • Then exhale and dip back in its original position.
  • It is recommended to make 10 repetitions of 2-3 approaches.

Reverse

    Load Cardio
  • To do this, lie on your back, bend your knees and put your feet on the floor.
  • Hands place along the body.
  • Now it is necessary to lift the legs in such a way that the hips eventually sit perpendicular to the floor and the knees move to the chest.
  • When you tear the legs from the floor, you must exhale and when the legs are placed on the floor, they inhale.
  • It is recommended to make 10 repetitions 3 approaches.

Twist

  • It is necessary to lie down on a uniform surface, put your hands behind your head and bend your feet on your knees so that the legs do not touch the floor.
  • Now you need to increase the case, stretch on the left knee with the right elbow.The left side of the body must remain on the floor.
  • Repeat the movement on the contrary: Reach the right knee with the left elbow so that the right side of the body remains on the floor.
  • In an approach, you have to make at least 15 repetitions.

Plump

This, at first glance, is a simple exercise aimed at the work of the muscles of the press, the hips and the lower back.

  • Take the place on the floor so that the elbows, knees and fingers rest on the floor.
  • The neck and spine must be made in one line and the look is directed forward.
  • Then it is necessary to cut your knees off the floor and be in this position for 30 minutes.It is important that breathing is common.
  • After that, you can go to the side of the side bar and run the exercise on each side of 30 seconds.
  • Take the place again so that the legs and palms rest on the floor.
  • Move the severity of the center to the right side of the body.The right hand should be bent at right angles.
  • Put your left foot on the right, keeping your feet straight, lift your hips.
    • Twist
  • In this position you have to be 30 seconds.In the future, you can fulfill the plan for 1-2 minutes.
  • Repeat the exercise for the other side.

Lunges with body turns

This exercise is ideal for beginners.

  • Take a step forward with his left foot and bend on the knee.This will make the right thigh muscles stretch.
  • Extend your hands in front of you to install alongside the floor.
  • After the hot -up, take a step forward again with his left foot and sit on a fantastic chair.The right foot must be left behind and the finger touches the earth.This way, you can first leave your back straight, and then turn with the body.
  • Make such an attack with another foot.
  • You can repeat moves 15 times.

Slopes in different directions

  • To perform the exercise, you must become straight and put your feet together.
  • Raise your hands and fold them over your head.
  • Turn the body to the left as much as possible and hold this position for 15 seconds.You have to feel stretched on the right side of the body.
  • Return to the original position.
  • Repeat the exercises, leans the body to the right.
  • In the future, you can increase time and maintain a 30, 45 and 60 second position.

During training, you can do another interesting exercise that perfectly enhances the abdominal muscles.

  • To perform you have to be done in all four.
    • Lunges with body turns
  • Relax the guy and take a deep breath.
  • Exhale and exhale, drink and pull the stomach tightly.
  • In this position, you must hold the stomach for at least 15 seconds.

Tips for better performance

In order to make training effectively, it is necessary to comply with the following recommendations:

  • It is necessary to gradually increase the intensity of physical activity.In the presence of regular classes, the body not only adapts to the load, but also becomes more durable.Therefore, it is recommended to include operating, cycling or power loads at least once a week.This will help even more effectively burn excessive calories and improve metabolism.
  • Give preference to courses in the fresh air.This contributes not only to weight loss, but also to the healing of the body as a whole.
  • It is important to design lessons.This will allow you to prepare in advance and start the exercises in time.After all, it is necessary to decide on clothes, shoes and stock in the water.Many use the right music for education, which is also best to prepare in advance.
  • Imposing role in weight loss has a dietTherefore, it must also be adjusted.For example, experts recommend the introduction of more vegetables into their diet, including a crackers, which allows the body to recover faster after exhausting training and bitter chocolate.It is also important to drink enough clean water (at least 2 liters per day).
  • Do not neglect the foam.Before the primary education, it is necessary to warm the muscles.This will minimize the crisis and possible tissue injury.And after class, it is advisable to make muscle stretch marks.
  • Do not distance yourself from conversations during this period.It is important to focus on the classroom, to do it properly and with maximum performance.This is especially true if you are dealing with a group of similar people.
  • It is important not only to adjust the diet, but also to ensure normal holidays and sleep, during which the body will be able to relax and recover.
    Imposing role in weight loss has a diet
  • If it is difficult for you to choose yourself exercises, it is best to ask for help from a coachWho can offer an appropriate and effective complex, taking into account your abilities and wishes.And the most important thing is stability.It is best to devote 20 minutes a day to exercises than to do nothing.This is the hardest, especially at the beginning of the route, when a person has unpleasant sensations after classes and fatigue.

How fast and how much can you lose weight

It is very difficult to talk about specific numbers, because the result depends on the choice of physical exercises, frequency and intensity of training, as well as the lifestyle you will drive during this period.AlsoThe individual characteristics of the body cannot be excluded.

Just one thing: If education is stable and intense, the changes will be remarkable in a week: the source, the condition of the body and body muscles as a whole will improve.This way, you can lose up to 4 pounds a month, which means that the waist and sides will become less.

Pay attention!The main thing is desire and stability.And to make the result even more effective, you can walk and focus on the heart load.